What are Clean Machine food comparisons?

Clean Machine food comparisons help you understand the nutritional differences between similar foods in this category. We have 20 comparisons available to help you make better choices for blood sugar management.

How do I use these food comparisons for diabetes management?

Each comparison shows two foods side-by-side with their Blood Sugar Impact (BSI), carbohydrates, sugars, fiber, fat, and protein content. Look for foods with lower BSI scores and higher fiber content for better blood sugar control.

What does the Blood Sugar Impact (BSI) score mean?

BSI is our proprietary score that predicts how much a food will raise your blood sugar. Lower scores (closer to 0) indicate minimal impact, while higher scores suggest the food may cause larger blood sugar spikes. This helps diabetics choose foods that support stable glucose levels.

How should I interpret the nutritional information in these comparisons?

Focus on foods with higher fiber and protein content, as these nutrients help slow glucose absorption. Compare carbohydrate and sugar content between similar foods to identify better options. The color-coding helps you quickly identify foods with higher or lower nutrient levels.

Can I create my own food comparisons?

Yes! Use our comparison tool to compare any two foods in our database. This is especially helpful when you want to compare foods from different categories or find alternatives to foods that spike your blood sugar.

How often should I use food comparisons in my meal planning?

Food comparisons are most helpful when you're trying to choose between similar foods or looking for alternatives to foods that affect your blood sugar. Use them when grocery shopping, meal planning, or when you want to understand why certain foods work better for your diabetes management.

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Chicken Thigh (Skinless, Debonned) vs Chicken Egg (Shell Off, Solids, Dried)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Thig... Food 1 Food 1 • USDA Chicken Thigh (Skinless, Debonned)	0.0	—	—	—	—	7.9	18.6
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg (Shell Off, Solids, Dried)	3.2	575	1.9	—	—	39.8	48.1

Pork Loin (Raw) vs Ham (Sliced, Cooked)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pork Loin (Raw) Food 1 Food 1 • USDA Pork Loin (Raw)	0.0	—	—	—	—	9.5	21.1
Ham (Sliced,... Food 2 Food 2 • USDA Ham (Sliced, Cooked)	0.5	106	0.3	—	—	3.7	16.7

Great Northern Bean vs Butter (Salted)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Great Northe... Food 1 Food 1 • USDA Great Northern Bean	0.0	—	—	—	4.3	1.2	24.7
Butter (Salted) Food 2 Food 2 • USDA Butter (Salted)	0.0	—	—	0.6	—	82.2	—

Chicken Meat (Ground) vs Chicken Egg White (Pasteurized, Frozen)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Meat... Food 1 Food 1 • USDA Chicken Meat (Ground)	0.0	—	—	—	—	7.2	17.9
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg White (Pasteurized, Frozen)	1.5	48	0.7	—	—	0.2	10.1

Peanut Oil vs Pork Sausage (Oven Cooked)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peanut Oil Food 1 Food 1 • USDA Peanut Oil	0.0	—	—	—	—	95.1	—
Pork Sausage... Food 2 Food 2 • USDA Pork Sausage (Oven Cooked)	4.0	322	2.2	1.5	—	26.2	18.2

Beef Chuck Roast (Raw) vs Turkey Sausage

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Chuck R... Food 1 Food 1 • USDA Beef Chuck Roast (Raw)	0.0	—	—	—	—	17.8	18.4
Turkey Sausage Food 2 Food 2 • USDA Turkey Sausage	1.8	169	0.9	—	—	10.4	16.7

Dry Beans Food Product vs Atlantic Salmon (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.0	25.5
Atlantic Sal... Food 2 Food 2 • USDA Atlantic Salmon (Raw)	0.0	—	—	—	—	13.1	20.3

Haddock (Raw) vs Chicken Egg (Shell Off, Solids, Dried)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Haddock (Raw) Food 1 Food 1 • USDA Haddock (Raw)	0.0	74	—	—	—	0.5	16.3
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg (Shell Off, Solids, Dried)	3.2	575	1.9	—	—	39.8	48.1

Bacon (Whole Cut Or Pieces) vs Great Northern Bean

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bacon (Whole... Food 1 Food 1 • USDA Bacon (Whole Cut Or Pieces)	3.6	500	2.1	3.1	—	36.5	40.9
Great Northe... Food 2 Food 2 • USDA Great Northern Bean	0.0	—	—	—	4.3	1.2	24.7

Bacon (Whole Cut Or Pieces) vs Chicken Breast (Skinless, Boneless)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bacon (Whole... Food 1 Food 1 • USDA Bacon (Whole Cut Or Pieces)	3.6	500	2.1	3.1	—	36.5	40.9
Chicken Brea... Food 2 Food 2 • USDA Chicken Breast (Skinless, Boneless)	0.0	—	—	—	—	1.9	22.5

Pork Tenderloin (Raw) vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pork Tenderl... Food 1 Food 1 • USDA Pork Tenderloin (Raw)	0.0	—	—	—	—	3.9	21.6
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.3	24.5

Chicken Egg Yolk (Raw) vs Turkey Meat (Ground)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg Yolk (Raw)	1.9	334	1.0	—	—	28.8	16.2
Turkey Meat ... Food 2 Food 2 • USDA Turkey Meat (Ground)	0.0	220	—	—	—	11.6	27.1

Chicken Egg Liquid (Pasteurized, Frozen) vs Olive Oil (Extra Virgin)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg Liquid (Pasteurized, Frozen)	1.8	150	0.9	—	—	10.3	12.3
Olive Oil (E... Food 2 Food 2 • USDA Olive Oil (Extra Virgin)	0.0	—	—	—	—	95.5	—

Piece Of Chicken Drumstick (Skinless) vs Chicken Egg Yolk (Dried)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Piece Of Chi... Food 1 Food 1 • USDA Piece Of Chicken Drumstick (Skinless)	0.0	156	—	—	—	6.0	23.9
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Yolk (Dried)	1.8	654	1.1	—	—	55.5	34.2

Yellow Summer Squash (Raw) vs Pork Sausage (Oven Cooked)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Summe... Food 1 Food 1 • USDA Yellow Summer Squash (Raw)	0.0	—	—	—	1.0	0.1	0.9
Pork Sausage... Food 2 Food 2 • USDA Pork Sausage (Oven Cooked)	4.0	322	2.2	1.5	—	26.2	18.2

Turkey Meat (Ground) vs Peanut Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Meat ... Food 1 Food 1 • USDA Turkey Meat (Ground)	0.0	—	—	—	—	9.6	17.3
Peanut Oil Food 2 Food 2 • USDA Peanut Oil	0.0	—	—	—	—	95.1	—

Cod vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cod Food 1 Food 1 • USDA Cod	0.0	—	—	—	—	0.7	16.1
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.1	1.3	23.5

Dry Beans Food Product vs Beef Top Round Roast (Boneless, Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.2	1.5	24.4
Beef Top Rou... Food 2 Food 2 • USDA Beef Top Round Roast (Boneless, Raw)	1.6	—	0.9	—	—	5.7	21.5

Monterey Jack Cheese (Pasteurized) vs Bacon (Whole Cut Or Pieces)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Monterey Jac... Food 1 Food 1 • USDA Monterey Jack Cheese (Pasteurized)	3.4	—	1.9	—	—	32.6	22.6
Bacon (Whole... Food 2 Food 2 • USDA Bacon (Whole Cut Or Pieces)	3.6	500	2.1	3.1	—	36.5	40.9

Olive Oil vs Cod

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Olive Oil Food 1 Food 1 • USDA Olive Oil	0.0	—	—	—	—	94.7	—
Cod Food 2 Food 2 • USDA Cod	0.0	—	—	—	—	0.7	16.1

Clean Machine Food Comparisons For Diabetics